Jump That Weight Off!

by David on December 19, 2014

If your New Year’s resolution is to lose weight, and for most of us it is, then you might be thinking of taking up jogging to burn off those extra pounds. Sure, it’s a great way to get fit, but sometimes it’s also a procrastinator’s dream: It’s too cold out. It’s too hot out. It hurts. It takes too long. It’s no fun running through rain, snow, sleet, plagues of locusts, etc., etc.

 

Rope skipping can burn twice as many calories as jogging, and anywhere from 600-1,000 calories an hour (depending on your weight and the speed and intensity at which you’re jumping). That means at minimum you’ll burn 10 calories for every minute you can jump.

 

If you struggle at first, start slow with just five minutes, add another minute every day, and in just a couple weeks you’ll be burning at least 200 calories and be done in 20 minutes or less.

 

Here are few tips to jump-start your program:

 

  1. Look for the Right Rope: You don’t need to spend a lot of money on the right rope; there are great options available for less than $10. The primary thing to look for is a rope that turns freely inside the handle. Beginners should stay away from beaded varieties, weighted ropes or ropes made from a material that’s too light. A rope made from the wrong kind of material can compromise your form and put you at risk for injury. Before you start jumping, check that the rope is the right size. Step onto the center of the rope with both feet, then raise the handles to your chest: the handles should reach your armpits.

 

  1. Balance: When you’re jumping properly, your heels will never touch the ground. Jumping flat footed puts a lot of pressure on your knees and will wear you out really fast! Instead, keep the weight on the balls of your feet; keep a slight bend in your knees, and wear a pair of running shoes or cross-trainers to ensure your feet stay shock-protected and stable as you jump. Looking forward as opposed to staring down at your feet will allow your head and neck to better absorb the shock of bouncing up and down.

 

  1. Don’t Jump Like a Little Kid: “Double-unders” and crossovers may look impressive, but if you slight yourself on mastering the basic, single bounce, you’ll always look like an amateur. Jumping rope isn’t about bouncing as high as you can, pulling your heels to your butt and slamming your feet to the floor. To properly execute the single bounce, you should be jumping less than an inch off the ground.

 

  1. Look for the Right Surface: The best part of jumping rope is that you don’t need a huge space to get your sweat on, but what’s below you matters. Each surface type has its own characteristics that affect your rope’s bounce and, consequently, your workout. Avoid concrete or other hard surfaces that don’t have much give. Carpet isn’t great either, as it causes the rope to bounce, so you’ll have to jump higher than normal. Choose springier surfaces that are easier on the joints, like hardwood floors.

 

  1. You Are Going to Make Mistakes: Rope jumping for some people isn’t always easy, and for others, the movement of jumping rope just comes naturally. When you trip up (and you will), laugh it off, and remember why you are jumping in the first place. Jumping rope is all about repetition and patience. Just putting in the effort, even if you lack the coordination, speed and strength to start, it will bring results!
David

David

Online Marketing at Creative Bioscience
David makes sure nothing falls through the cracks. Makes sense because he's an avid 'potter,' not the Harry kind but the clay kind. If you see any mistakes on the blog let him know. David's favorite product is Mental Performance
David

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